1. It All Begins With the Catch
A rowing stroke begins with a phase referred to as the catch phase. This is when the blade go into the water after the recovery phase. This is done by elevating the grip with an upward arm motion so that the blade enters the water. During the catch phase, the rower is compressed and in the most forward position with knees bent and arms reaching to the front.
2. The Power Comes from the Legs
During the work phase of a rowing stroke, which is also known as the drive phase, the power comes from the leg muscles. Then that power moves through the hip flexors and muscles of the torso to end up in the arms. The stroke is then finished in the arms when they pull towards the torso. This hand-off of power from the legs and torso to the arms takes only seconds. Begin this hand-off of power as soon as the oar is securely in the water. At the end of the drive the oar blade is removed from the water and rotated 90 degrees so its parallel with the water in a technique referred to as feathering.
3. Resting From a Rowing Stroke
It's important to rest from a rowing stroke so that you can maintain your strokes over an extended period of time. The resting period is also called the recovery period and it happens immediately after the oar blade is pulled from the water. To recover correctly, allow the handle of the oar to lead your body forward by keeping your arms straight and flexing at the hip. As you do this, your body weight will shift to the front of the seat and your torso will angle at about 30 degrees. This happens just before your knees rise and your legs compress in preparation for the next stroke. When your body is at the 30-degree angle, rotate your oar handle so that the blade is perpendicular with the water in an action called squaring or rolling up the blade.
4. Keep Your Knees Together
You should keep your knees together at the beginning (front) of every stroke to prevent injury. If you allow your knees to flare out by opening your legs, you'll be putting the knees out of alignment so they're no longer even with the ankles. This puts pressure on the joints and can increase the chance of injury. Keep your shins vertical and aligned with your feet.
5. Avoid Burn Shoving and Other Mistakes
Burn shoving is when the seat moves back more quickly than the shoulders. When this happens you lose the powerful leg drive. Never allow your body to collapse over your knees. Also don't allow you knees to lift so high that they get in the way of your hands.
